Snowshoe running avoids icy roads and slush-splattering traffic, and lets you tromp along your favorite trails. “You begin the running season not only physically stronger and more fit, but also mentally stronger knowing you kept up, or even improved your fitness level,” says Danelle Ballengee, 11-time North American Snowshoe Champion and hardcore trail runner.

Get the Right Gear

Your only big expense will be a good pair of snowshoes, which range from $200 to $400 (we’ll review several top models in the January 2009 issue of Trail Runner). While all snowshoes spread your bodyweight over a larger surface area, allowing you to “float” over the snow, running-specific snowshoes are narrower and smaller, have tapered tails that don’t knock your ankles, and are composed of lightweight but durable aluminum and/or titanium.

A front crampon under your toe and parallel teeth under the decking below the heel provide traction, but most important is an adjustable binding that cinches snugly around your running shoe. (Women with small feet may have trouble finding bindings that fit tightly enough.)

In wet snow, wear wool socks and gaiters to keep your feet dry and warm, and opt for trail-running shoes with a GORE-TEX, eVent or similar waterproof-breathable membrane. Nylon pants prevent kicked-up snow from sticking to your backside. Layer on sweat-wicking clothing, but don’t overdress, as you’ll quickly warm up.

No Lessons Required

If you can run, you can run in snowshoes-with a few adjustments. The primary difference is taking higher steps. “People try too hard when they should use a natural stride,” says Ballengee. “Use the hip flexors to lift the foot rather than pushing off with the lower leg.”

Your pace on snow will be slower than it is on trails because of the snowshoes’ added weight (typically 15 ounces per shoe), combined with the snow’s resistance. Realize too, that, the deeper the snow, the tougher the workout (see sidebar).

While learning, stick to packed trails (many Nordic centers have groomed trails specifically for snowshoeing). Focus on balance by engaging your core muscles to stabilize your weight, especially when you move onto deep, ungroomed snow, where you must pull your foot straight up out of each sinkhole to avoid tripping.

To ascend hills, shift your weight forward onto your toes to engage the front crampon. On steep slopes, kick your toe into the snow to create steps. When descending packed snow, keep your weight centered over the shoe, but in deep snow, relax and lean back, letting the snowshoe slide over the snow like a ski.

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Poles can add stability and lessen the strain on your knees on downhills and off-camber traverses. But on most terrain, you’re better off leaving them behind. “Not using poles improves balance and coordination,” says Ballengee. “The snow moves under you, so you constantly adapt by using different muscle groups.”

Stay Safe

When venturing off well-marked trails, be aware of your surroundings because it’s easy to become disoriented when familiar trail markings are snow-buried. And always let others know where you are going and when you expect to return.

Danelle Ballengee’s Winter Workouts

Beginner: This interval workout tunes your technique, builds endurance and familiarizes you with the equipment.

For a total of 30 minutes on a groomed trail, alternate 30 seconds of running (run the downhills and flats but powerhike the uphills) with 1 minute of walking. As your fitness improves, extend the workout’s overall time, and switch the intervals around, running 1 minute and walking 30 seconds.

Intermediate: Warm up with walking 10 minutes, following by a 40-minute run on packed trails (including a few moderate hills). Keep a steady pace when going uphill and quicken your pace on the downhills. Finish with a 10-minute jog or walk. Once this workout feels comfortable, boost your strength by running through untracked powder for five minutes at a time, building to 20 minutes.

Advanced: Do this workout out-and-back in untracked powder: warm up at an easy pace for 10 minutes, then do 10 x 10- to 15-second sprints followed by 1 minute of recovery, either walking or running slowly.

Add some anaerobic-threshold (AT) training (also called lactate-threshold training, at which point lactic acid accumulates in the muscles), keeping your heart rate at AT (15 beats per minute below your maximum) for 20 minutes. At the halfway point, turn around and run in your tracks, picking up the pace to keep your heart rate high. Top it off with four 30-second hill intervals in powder, then walk for 10 minutes to cool down.

By Rebecca Kane

Trail Runner Magazine

Source: http://www.trailrunnermag.com/article.php?id=154&cat=5

Many people might think shoe shoeing is just a goofy way to spend some time in the snow. While it is a fun activity, what you may not realize is that snow shoeing is a great workout and a very enticing option for anyone who’s sick of the gym.

There are certainly levels of proficiency, but to be very frank, anyone can snow shoe without any training or practice. All you need is the gear and some snowfall to get you going. If you can get your hands on a pair of snow shoes and want a good workout, all you need to do is drive to a hill (the steeper the better) and you’ll not only have a great time, but you’ll get the added benefit of a phenomenal cardio workout while feeling as though you’re not really working out. The gym can get pretty mundane when you get into the long months of winter, but you don’t absolutely have to stay inside if you want to get a good sweat.

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Snow shoeing combines the great workout of an incline hike with the strengthening of stabilizer and major leg muscle groups. Going up will get you a great sweat, and coming down will get you a nice cool off. Just step outside and let the snow help you work.

Of course if you have specific goals with your workout routine, the cardio is nice but you’ll want to incorporate some good nutrition as well. A multivitamin and some whey protein are great places to start if you’re looking to supplement your diet. Essential fatty acids and any variety of fat burners can also promote greater health and well-being. If you’re into a more natural approach, green tea is n awesome addition to any diet as an antioxidant. The right combo is important as you work to shape your body, but you might start with a multivitamin pill, creatine shake, or whey protein bar to help you out.

Snow shoeing is a great way to break up the long winter months of looking at the inside of your gym. Cardiovascular training is an important element of any balanced workout routine, but the stationary bike and elliptical machine can only keep your interest for so long. If you want a good cardio alternative, just strap on some show shoes and head for an incline, nature will take care of the rest. Going up will be hard but beneficial, and coming down is the reward everyone likes after a long day of sweat. So when the treadmill just isn’t doing it for you anymore, take a multivitamin, calcium, whey protein, or chug a green tea then head to the hills and work out all your frustrations.

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